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How Mindfulness Can Improve Our Focus and Productivity

How Mindfulness Can Improve Our Focus and Productivity

Mindfulness has become a popular and fashionable activity in recent times. The act of focused awareness on the flow of the present moment. It brings us into the here and now so that we are conscious of what we are doing when we are doing it. It may seem both simple and obvious but when we focus our awareness on our thoughts we will find that we spend most of our day thinking about past and future events. Or if we are lucky enough, sitting around day dreaming rather than focusing on what matters.

Most people have a natural time perspective and their thoughts are dominated by either past, present or future events. What we don’t want is that past or future events dominating our present experiences or that we live too much in the present that we don’t learn from past experiences nor plan for the future. So like most things in life we seek balance.

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The practice of mindfulness teaches us to become aware of our thoughts and the present moment. It is a habit we need to nurture because our natural tendency is to stray from the here and how to tomorrow, next week or next month. When we practice mindfulness we keep calling back our wandering mind to rest on the current moment.

Some of the benefits of Mindfulness

Below are some of the many benefits of mindfulness and how they can improve our focus and productivity.

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Greater Focus

One of our biggest challenges to getting things done is the distraction of the mind, while we try to get one job done, our mind reminds us of ten others that still need doing. We quickly check our email because our mind alerts us to the fact there may be unread emails in our inbox and if the remain unchecked we may be missing the fact that the Earth is shortly to be demolished by an alien construction crew!

As this thought comes into our head we then remember that our copy of the Hitchhikers Guide to the Galaxy was lent to a friend so maybe we should shoot over to Amazon and buy a fresh copy. Mindfulness jumps in the way of all these distractions of the mind and says “Hey, come back to the present moment, get what needs to be done, done!”

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More Effective Planning

On the outset, mindfulness may appear to conflict with the concept of planning but in fact they complement each other greatly. Planning allows us to practice mindfulness by reducing the burdens that the mind needs to worry about. If we are to schedule and plan all our responsibilities and duties we have less to distract us from our daily tasks. When applying mindfulness techniques planning can be a much more effective process and not be delayed by the disruptions of other activities and ideas.

Stress Reduction

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A lot of stress is brought about by imagining negative future scenarios, if we were to live completely in the present we would not suffer from this stress. But the human brain has the ability to cast itself into the future, so for now we are stuck with this capability, and will have to learn how to manage it. Stressing about future scenarios that haven’t happened is a pointless habit; mindfulness can teach us how to redirect these negative and worrying thoughts back to the present moment and remind us that the future hasn’t happened and so far is not controlling our present circumstances. Mindfulness can also help with the insomnia that often accompanies stressful situations.

Whenever we lie awake at night thinking about the poor sales figures or the bills that need to be paid, we need to bring our focus back to our physical body and the fact we are lying comfortable and warm in bed and the things that are occupying our minds have not happened yet.

Take this moment to remember that the future hasn’t happened, the past is gone and the present, the wonderful present, is all we have and all that is guaranteed. Make sure you are part of each moment that you live and experience to gift that is the Now.

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Ciara Conlon

Productivity coach, speaker, blogger and author of Chaos to Control, a Practical Guide to Getting Things Done

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Last Updated on November 19, 2019

How to Become an Early Riser and Stay Energetic

How to Become an Early Riser and Stay Energetic

When you become an early riser, you’ll experience a lot of benefits including feeling more energized and having more time to do what you want.

If you’d like to become an early riser, there are some things you should know before you run off to set your oft-ignored alarm clock.

So how to become an early riser?

Here are five tips I’ve discovered to be most helpful in making the transition from erratic sleeper to early morning wizard:

1. Choose to Get up Before You Go to Sleep

You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed only to be rudely awakened by the harsh tones of your alarm clock. You’re frustrated, angry, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

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No more!

If you want to be a consistently early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you have only to follow through on your decision from the night before.

Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish and you’ll be the proud parent of a new habit!

Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

2. Have a Plan for Your Extra Time

Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

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If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

What to do? Before you go to bed, make a quick note of what you’d like to get done during your extra hours the following day. Do you have a book to write, paper to read, or garage to clean? Make a plan for your early hours and you’ll do more than protect yourself from backsliding into bed.

You’ll get things done and those results will fuel your desire to build rising early into a habit!

3. Make Rising Early a Social Activity

Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

Sure, you could choose to read blogs for two hours every morning. But wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

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The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

4. Don’t Use an Alarm That Makes You Angry

If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ring tone alarm as a back up for my bedside lamp plugged in to a timer.

When the bright light doesn’t work, the cellphone picks up the slack and I wake up on time. The lesson learned? Experiment a bit and see what works best for you. Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

5. Get Your Blood Flowing Right After Waking

If you don’t have a neighbor, you can pick fights with at 5am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

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Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. (Just don’t do anything your doctor hasn’t approved.)

If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it!

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Featured photo credit: Nomadic Julien via unsplash.com

Reference

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